If you’re searching for a tasty way to boost your energy and increase your iron intake, you’ve come to the right place! Aside from a flavorful touch, many nuts are high in iron, a secret ingredient to optimal health.
In this blog, we’ll explore the top five nuts high in iron, and you might be surprised which make the list.
Why is iron important for health?
Iron is an essential nutrient that helps carry oxygen throughout your body, significantly impacting your energy levels. When your body lacks adequate iron, oxygen cannot reach your cells effectively, which can lead to feelings of fatigue and lethargy.
This principle also applies to the immune system—when it is well-oxygenated, it functions more effectively, helping you fight off illnesses.
Did you know iron also plays a role in hair health? You read that right! Just like with the rest of your body, iron carries oxygen to your hair follicle, helping your hair grow strong and healthy.
Top 7 Nuts High In Iron
Nuts are the perfect snack choice: they are both delicious and nutritious. Here are the nuts high in iron to help boost your dietary iron intake. If heart health is a concern for you, opt for unsalted varieties.
7. Macadamia Nuts
Macadamia nuts are a crowd favorite. In addition to their buttery flavor and crunchy texture, they provide 0.5 mg of iron per ounce.
They are famously delicious in white chocolate macadamia cookies, but these nuts are hearty and nutritious whether enjoyed in cookies or on their own.
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6. Pecans
Pee-kahn or pee-can? Regardless of how you pronounce it, these nuts rank sixth in iron content. While they aren't the highest in iron, they provide 0.7 mg per 1-ounce serving. Pecans can be enjoyed as snacks or as a topping for salads.
5. Almonds
Almonds are crunchy, nutrient-packed nuts that come from the beautiful pink-flowered almond trees. One ounce of sliced almonds contains 1.1 mg of iron, making them another high-iron nut.
They tend to be a popular staple around the world for all kinds of culinary uses. Enjoy them raw, roasted, or flavored – almonds are one of the more versatile nut varieties.
4. Pistachios
Pistachios are a great snack for multiple reasons. They help with mindful snacking and portion size when inside the shell. Additionally, they have a slew of health benefits other than having 1.1 mg of iron per 1 ounce.
You’ll also find 6 grams of plant protein and 3 grams of fiber in one serving. Plus, about 90% of the fats found in pistachios are unsaturated or heart-healthy.
3. Pine Nuts
Pine nuts are the tiny, flavorful seeds that come from pine cones. Yes, the pinecones you see during the holidays have nuts! They are most commonly found as a main ingredient in pesto. These nuts add a delicious buttery flavor and texture to dishes and are also a rich source of iron.
Pine nuts contain 1.2 mg of iron in just a one-ounce serving. Whether you eat them on a salad or in pesto, add them to your next grocery list.
2. Hazelnuts
Another nut high in iron is the hazelnut, which is known for its rich, earthy flavor. An ounce of hazelnuts contains 1.3 mg of iron, making them another strong contender for the top nut high in iron, but not quite number one.
These nuts are often enjoyed as a snack and are becoming more popular in coffees and as snacks alone.
1. Cashews
At the top of the list are cashews, a creamy nut loved for their flavor and versatility. One ounce of raw cashews contains 1.9 mg of iron.
Whether you're looking for a snack, a creamy sauce, or a tasty addition to a stir-fry, cashews are an excellent choice to enhance your meal with flavor, texture, protein, and iron.
How to maximize iron absorption from nuts?
It’s important to note that not all of the iron you consume gets absorbed into the body, and whether or not it does so depends on several different factors. That said, there are strategies you can implement to maximize your iron absorption.
Add Vitamin C
The number one is adding a source of vitamin C to an iron-rich meal to increase iron absorption. Consider eating nuts with citrus foods like strawberries, oranges, or bell peppers.
The other strategy is avoiding ingredients that hinder absorption.
What inhibits iron absorption from nuts?
Some foods can inhibit iron absorption. While these aren’t dangerous, they are best when consumed separately from high-iron foods.
- Phytates are organic compounds found in numerous plant foods. To help counteract the effects of phytates, consider cooking, soaking, or sprouting nuts.
- Tannins are natural compounds found mostly in teas and coffees. They, too, make iron less available for absorption, so it's a good idea to separate tannin-rich beverages and foods from meals high in iron. For example, do not have coffee or tea with an iron-rich breakfast.
- Calcium is known to inhibit iron absorption, so limiting foods high in calcium while eating high-iron foods can help maximize iron absorption.
Other Benefits of Adding Nuts to Your Diet
Nuts offer many other benefits beyond those related to their iron content. The amount of healthy fats, protein, vitamins, and minerals makes eating nuts an essential part of the diet. Unless you’re allergic, please don’t eat nuts.
Heart Health
Nuts are high in fiber and healthy fats, like omega-3 fatty acids. These can help reduce LDL or “bad” cholesterol levels while boosting your “good” cholesterol.
Additionally, nuts contain antioxidants, like vitamin E, that can help fight inflammation and help prevent damage to blood vessels.
Weight Management
Snacking on nuts can be a smart choice for weight management. Sure, they’re calorie-dense, but their fiber and protein help keep you full for longer, thus preventing overeating.
A handful of nuts can help you feel satisfied and keep you on track with your weight goals.
Blood Sugar Control
Nuts can also be a great ally in supporting your blood sugar levels. Their healthy fats, protein, and fiber steal the show yet again, helping to slow digestion and prevent sugar spikes after meals.
Wrapping Up
Incorporating nuts high in iron into your diet is tasty and a great way to support your health.
They can be eaten raw as a quick snack or roasted with a sprinkle of sea salt for a tasty treat. If you want something creamy, nuts can be blended into smoothies, nut butters, and hummus.
What are your favorite uses for these five nuts high in iron?
